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  1. #1
    Registered User scottyk31's Avatar
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    boring but big scott 5/3/1

    Im posting this to keep track of my stats and goals. I have been off and on with lifting in the past 2 years and now after lifting hard again for 2 months im getting into an actual program. I doing the boring but big 5/3/1 program and my goals are as follows

    main goal is to compete in a raw tested comp and total something respectable. Im shooting for 2011. I will decide the goal weights the closer I get right now I just need to get stronger.

    As for what weight class I dont care whatever im close to at the time of competition. Its gonna be either 220 or 242

    start weight 219
    bench max 225
    squat max 275
    dead max 325
    military max 145

    goal maxes after 4th cycle
    bench 250
    squat 325
    dead 365
    military 165

    my week 1
    bench 175x7 as my last set
    bench 90x10 for 5 sets
    50 pull ups

    deadlift
    285x9 reps
    185x10 for 5 sets
    kettlebell swings

    military press
    115x7 reps
    75x10 for 5 sets
    chest supported rows 3 45 plates for 8x 4 sets

    Squat
    225x10 reps
    135x10 for 5 sets
    ab crunches

    week 2 will be comming up. Im only posting the last set reps for the main lifts. I do however do the prescribed 2 working sets before the last set. my 3 rep week starts tomorrow.
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  2. #2
    Registered User scottyk31's Avatar
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    week 2 start

    well after thanksgiving eats i weighed in a solid 221. I took my weight before the meal and it was 218 so I think I did a good job with eating. anyway heres my bench day.

    bench for 3 rep week
    last set 185x8 reps...not an all time pr but happy considering just last week I got 7 reps with 175
    135x10 for 5 sets
    50 pull ups (took a few sets)

    I expect my numbers to jump a little bit at first considering 3 years ago I was lifting pretty heavy.

    on a side note the boring but big program makes u pretty damn sore...especially with squats and deads.
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  3. #3
    Registered User scottyk31's Avatar
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    deadlift

    295x6 reps
    did 5 sets of 10 at 135 conventional style (i usually do sumo)
    some broom stick twists

    felt tired and unmotivated but got it in
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  4. #4
    Registered User scottyk31's Avatar
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    standing military

    125x5 reps
    did not do my accessory 5 sets of 10 for standing military (little tweek in shoulder but I dont think its major)
    chest supported rows 4 sets of 10
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  5. #5
    Registered User scottyk31's Avatar
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    squat day

    did 235 for 6 reps
    did sets of 10 at 155
    some ab work

    i felt not very explosive and still a little sore from deadlifting. I was hoping to get 2 more reps but i could not grit it out. We shall see how next week goes.
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  6. #6
    Registered User scottyk31's Avatar
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    bench 5/3/1

    5 at 175 / 3 at 185 / 5 reps at 195
    5 sets of 10 at 135 bench
    50 pull ups


    still felt sluggish and sore but I attribute that to finally getting serious about lifting. Im gonna up my calories and hopefully finish this last week strong. Looking foreward to a slight deload and then seeing what I can do for the second wave.
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  7. #7
    Registered User scottyk31's Avatar
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    deadlift 5/3/1

    Deadlift 275x5 290x3 305x8 (happy not a pr but felt good)
    5 sets of 10 deadlift
    curls 5 sets of 10

    monday will be standing military and wednesday will be squat
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  8. #8
    Registered User scottyk31's Avatar
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    standing military

    just felt like absolute piss today for not particular reason. may be getting sick or something

    i did 5 @ 105 3 @ 115 and 3 at 130lbs

    then i did nothing

    squat is wednesday and by then i hope im better
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  9. #9
    Not big. Not sexy. Big Sexy J's Avatar
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    You getting bigger from boring but big?
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  10. #10
    Registered User scottyk31's Avatar
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    i have to say i have seen results. i have gained 3lbs in 3 weeks pretty much. i definatly look thicker than i was. the volume with the 4 main lifts is a lot. especially when you squat or deadlift. with all the warm up sets and then the working sets and then the 5 sets of 10. it will wear you out. but you definalty get some hypertrophy.
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  11. #11
    Registered User scottyk31's Avatar
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    squats
    215x5 225x3 245x5
    5 sets of 10 155
    ab work

    everything is about where I thought it might be at this point. I got my deload starting and then im gonna hit it hard again. I figure im gonna do boring but big for one more 4 week cycle and then do one of the other 5/3/1 templates as far as assistance work goes.
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  12. #12
    Registered User TwoWalks's Avatar
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    Scott, Nice journal ... How much did your main 4 lifts go up during the 3 weeks before deload?
    Question is: are you really going to mind if you hit your goals without puking 3 times a week?
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  13. #13
    Registered User scottyk31's Avatar
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    to answer that question I have to say im not sure because im following the percentages for the most part. The way the program is designed on your first cycle through its almost like your setting your rep maxes for the rest of the way. I know some people start out knowing their 5 rep max and 3 rep max and 1 rep max but I only knew my 1 rep. I can tell you however that before I started at bench I could only do a triple at 195, only do a double 305 for dealift and was at like 6 reps for 225 on squat. So there is good improvement. I expect to see quick improvement though because before I got distracted with work and stopped lifting heavy I was over 400 on deads and squats and around 275 for bench. I would much like to get back to those weights within the year.
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  14. #14
    Registered User scottyk31's Avatar
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    deload
    bench 3x5 at 115

    hit some of my weak areas like rear delts and some triceps
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  15. #15
    Registered User scottyk31's Avatar
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    updates and start of cycle 2

    deloaded deads squats and standing military. did no assistance work on the deload days for these.

    Bench Day 2nd Cycle 5/3/1 boring but big cycle 2 start weight 224
    5x165
    5x175
    9x185 beat last cycle by a rep

    5 sets at 135 for bench

    50 pull ups

    Saw a 1 rep improvement which I will take anytime. My first 3-4 reps were real strong and fast so im happy with the improvement.
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  16. #16
    Registered User scottyk31's Avatar
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    got a massage today and now im feeling pretty damn good. Is it bad when the massage lady says "damn your back is rediculously knotted"

    and for those wondering no happy ending...
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  17. #17
    Registered User scottyk31's Avatar
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    deadlift 295x9reps for my last set
    5 sets of 10 deads
    abs

    keeping it rolling
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  18. #18
    Registered User scottyk31's Avatar
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    military 115x9
    did some rowing after military press
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14

    Preparing for IPL Worlds and 1600 total
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  19. #19
    Registered User scottyk31's Avatar
    Join Date: Jan 2009
    Location: Baltimore, Maryland, United States
    Age: 30
    Stats: 6'2", 271 lbs
    Posts: 806
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    squat and bench day

    squat day was in a word bad
    i did the perscribed 5 reps at 235.
    I had to workout at work which has really bad equipment. The squat rack, well its not really a rack, either way the rack is set a foot below where I usually like the bar. Then I was wearing my work cargo pants that were not as giving as I thought they would be. either way i made enough excuses to make me do the bear minimum which I am not proud of but it is what it is.

    Bench day however was good
    195x8 reps
    5 sets of 10 bench
    3 45 plates for chest supported row 5 sets of 8

    bench is getting better and its usually my weakest lift. One day I may actually put up a good number
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14

    Preparing for IPL Worlds and 1600 total
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  20. #20
    Registered User scottyk31's Avatar
    Join Date: Jan 2009
    Location: Baltimore, Maryland, United States
    Age: 30
    Stats: 6'2", 271 lbs
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    sick as a dog

    updates
    i have been sick as a dog the last week and it sucked the life out of me. i was able to lift but did jack **** for assistance

    military 125x5 as my final set
    deadlift 315 for 6 as my final set
    squat 255x4 for my final set

    bench day today feel a little better. my sinuses are stuffed up and I have a sore throat so breathing sucks but **** it life goes on. This is my 5/3/1 week if all goes well I believe i can make my goals I had in mind for this cycle.

    weight this week 225 (have gained good weight on this program)
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14

    Preparing for IPL Worlds and 1600 total
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  21. #21
    Registered User Boiler015's Avatar
    Join Date: Jul 2009
    Location: Indiana, United States
    Age: 23
    Stats: 5'10", 220 lbs
    Posts: 97
    Rep Power: 7
    Boiler015 is just really nice. (+1000) Boiler015 is just really nice. (+1000) Boiler015 is just really nice. (+1000) Boiler015 is just really nice. (+1000) Boiler015 is just really nice. (+1000) Boiler015 is just really nice. (+1000) Boiler015 is just really nice. (+1000) Boiler015 is just really nice. (+1000) Boiler015 is just really nice. (+1000)
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    Nice log you got going here. Our Deadlifts are about the same so i will be stopping by every once in awhile. Feel free to stop by my log and ask any questions im doing a BBB variation.
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